Workout of the week: Prenatal yoga

Instructor: Catherine Lassen, of Broomfield. Lassen has been practicing yoga since 1981 and became a certified instructor in 2001. She also is a former midwife of 25 years, and she teaches yoga for all stages of life, from beginner to family to senior to prenatal.

What is the workout? A new prenatal yoga drop-in class at the Lafayette rec center, a reasonably priced way to stay fit when you're pregnant. The class, which focuses on postures and breathing techniques, is designed to help expectant mothers stay in shape, prepare for labor and delivery and create community with other mothers.

What does it cost? Adult drop-in rate is $4.50.

Who does it? This class is for pregnant women, throughout their pregnancy. Just modify the moves and do what's comfortable.

In addition to the physical benefits, mothers benefit from the social contacts for after the birth.

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"It's so wonderful for women to realize 'I'm not the only one with these weird twinges in my lower back or my hips acting funny,' and to laugh and joke about stuff," Lassen says.

When: 1-2 p.m. Sundays.

Level: This class is gentle, but appropriate for beginners to advanced. In fact, many women who have never done yoga before try it for the first time when they're pregnant, and they end up sticking to it after the birth, Lassen says.

"In a regular yoga class you do a lot on your belly, and perhaps more strenuous stuff," Lassen says. "Even women who are fit and active have a natural urge to get gentler while they're pregnant. Maybe it's your body's way of protecting itself."

Format: Classes vary, but every class includes hip-openers and pelvic-floor strengthening moves. Lassen says she tries to include different ways for women to tune into their baby, too, and to honor women.

"This is an awesome thing you're doing," Lassen says. "How often in society do you get that? 'Wow, today I grew someone a spleen.'"

Classes end with relaxation (on your left side, not back), which can also be a tool for labor. The more you can relax and come into your breath, the more "you get out of your own way" and labor is easier, Lassen says.

Equipment: Yoga mats and blankets, provided.

What to wear: Comfortable clothes, no shoes. Socks are nice to wear in the winter because the hardwood floor is chilly. Bring light blanket and pillow for your head or knees to help you relax at the end.

Muscles worked: Emphasis on pelvic floor, hips and strengthening the back. Lassen also focuses on shoulders and chest, because of all of the lugging and lifting mothers do after the birth, and chest-opening because the shoulders round inward in the nursing position.

One new move: A squatting move. Plant feet wide with toes turned slightly turned outward. Drop the tailbone to the floor, with hand holding onto a partner, ledge or balanced on the floor. Modify by sitting on a yoga block. This helps open the hips in preparation for birth. It is also a useful position during a natural birth, because it opens the bones and, er, uses gravity.

What's different: In comparison to traditional yoga, prenatal yoga focuses on areas that are especially important for pregnant women, such as the pelvic floor and hips. Lassen also teaches "vocal toning," which is supposed to help in labor. Vocal toning refers to the sound you make with your exhale that moves the energy down your body and can release labor pain. Lassen also teaches yoga positions that mothers can use in labor.

In addition, a pregnant woman's ligaments are looser, so prenatal yoga classes need to be slower and gentler. In a regular class, mothers run the risk of over-stretching. Plus, there are moves a pregnant woman can't do, such as positions on the stomach or on the back.

"Another cool thing about prenatal yoga is it teaches you to listen and get more sensitive to what your body feels and wants. You can use that as a labor tool, too," Lassen says.

What I loved: Despite the fact that doctors recommend regular exercise, I have only done minimal since I found out I was pregnant (I'm about halfway now). Whatever, I was too tired. Anyhow, it felt so wonderful to use my body again. I need to make this a regular occurrence. Plus, I enjoyed Lassen's knowledge about pregnancy. She has six children, so she knows what's up.

What I didn't like: The classroom isn't the most yoga-friendly, with hard wooden floors. And it was a chilly. But then again, that negated the hot flashes.

How I felt after the class: My body felt as good as if I'd had a massage. Especially my hips and shoulders, which I didn't even know were sore.

How I felt later: I was so relaxed that I slept for 12 hours straight. I haven't slept this much in, well, maybe the past five months combined.

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